Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
  4. Questions or suggestions? Contact us.
#1: Dried Sunflower Seeds
#2: Dried Sunflower Seeds
#3: Seeds sesame seed kernels dried (decorticated)

Calorie Comparison


2000 calories = Full Bar
  • Dried Sunflower Seeds100 grams 29% DV
  • Dried Sunflower Seeds1 cup 41% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 47% DV

Fat Comparison


65g = Full Bar
  • Dried Sunflower Seeds100 grams 79% DV
  • Dried Sunflower Seeds1 cup 111% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 141% DV

Carbohydrate Comparison


300g = Full Bar
  • Dried Sunflower Seeds100 grams 7% DV
  • Dried Sunflower Seeds1 cup 9% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 6% DV

Protein Comparison


50g = Full Bar
  • Dried Sunflower Seeds100 grams 42% DV
  • Dried Sunflower Seeds1 cup 58% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 61% DV

Cholesterol Comparison


300mg = Full Bar
  • Dried Sunflower Seeds100 grams 0% DV
  • Dried Sunflower Seeds1 cup 0% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 0% DV

Fiber Comparison


25g = Full Bar
  • Dried Sunflower Seeds100 grams 34% DV
  • Dried Sunflower Seeds1 cup 48% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 70% DV

Sugar Comparison


25g = Full Bar
  • Dried Sunflower Seeds100 grams 2.6g
  • Dried Sunflower Seeds1 cup 3.7g
  • Seeds sesame seed kernels dried (decorticated)1 cup 0.7g

Iron Comparison


18mg = Full Bar
  • Dried Sunflower Seeds100 grams 29% DV
  • Dried Sunflower Seeds1 cup 41% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 53% DV

Calcium Comparison


1000mg = Full Bar
  • Dried Sunflower Seeds100 grams 8% DV
  • Dried Sunflower Seeds1 cup 11% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 9% DV

Potassium Comparison


3500mg = Full Bar
  • Dried Sunflower Seeds100 grams 18% DV
  • Dried Sunflower Seeds1 cup 26% DV
  • Seeds sesame seed kernels dried (decorticated)1 cup 16% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)100140150
Calories
(%DV)
584
(29%)
818
(41%)
947
(47%)
Fat (g)
(%DV)
51.5
(79%)
72
(111%)
91.8
(141%)
Protein (g)
(%DV)
20.8
(42%)
29.1
(58%)
30.7
(61%)
Carbohydrates (g)
(%DV)
20
(7%)
28
(9%)
17.6
(6%)
Sugar (g)2.63.70.7
Fiber (g)
(%DV)
8.6
(34%)
12
(48%)
17.4
(70%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.5
(23%)
6.2
(31%)
13.6
(68%)
Net Carbs (g)11.4160.2
Trans Fats (g)~~0
Minerals
Food ##1#2#3
Weight (g)100140150
Calcium (mg)
(%DV)
78
(8%)
109.2
(11%)
90
(9%)
Iron (mg)
(%DV)
5.3
(29%)
7.4
(41%)
9.5
(53%)
Potassium (mg)
(%DV)
645
(18%)
903
(26%)
555
(16%)
Magnesium (mg)
(%DV)
325
(81%)
455
(114%)
517.5
(129%)
Phosphorus (mg)
(%DV)
660
(66%)
924
(92%)
1000.5
(100%)
Sodium (mg)
(%DV)
9
(0%)
12.6
(1%)
70.5
(3%)
Zinc (mg)
(%DV)
5
(33%)
7
(47%)
10.1
(67%)
Copper (mg)
(%DV)
1.8
(90%)
2.5
(125%)
2.1
(105%)
Manganese (mg)
(%DV)
2
(100%)
2.7
(135%)
2.2
(110%)
Selenium (μg)
(%DV)
53
(76%)
74.2
(106%)
51.6
(74%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100140150
Vitamin A (IU)
(%DV)
50
(1%)
70
(1%)
99
(2%)
Vitamin C (mg)
(%DV)
1.4
(2%)
2
(3%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1.5
(100%)
2.1
(140%)
1
(67%)
Riboflavin (B2) (mg)
(%DV)
0.4
(24%)
0.5
(29%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
8.3
(42%)
11.7
(59%)
8.7
(44%)
Pantothenic acid (B5) (mg)1.11.60.4
Vitamin B6 (mg)
(%DV)
1.3
(65%)
1.9
(95%)
0.6
(30%)
Folate (μg)
(%DV)
227
(57%)
317.8
(79%)
172.5
(43%)
Folic acid (μg)000
Folate (μg)227317.8172.5
Folate (Dietary Folate Equivalents) (μg)227317.8172.5
Choline (mg)
(%DV)
55.1
(10%)
77.1
(14%)
38.4
(7%)
Vitamin A, RAE (μg)34.24.5
Retinol (μg)000
Beta Carotene (μg)304260
Alpha Carotene (μg)000
Beta Cryptoxanthin (μg)000
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
35.2
(170%)
49.2
(238%)
2.5
(12%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)00~
Other
Food ##1#2#3
Weight (g)100140150
Water (g)4.76.65.6
Ash (g)344
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100140150
Sucrose (g)2.53.50.5
Glucose (g)~~0.2
Fructose (g)~~0.1
Lactose (g)~~0
Maltose (g)~~0
Galactose (g)~~0
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100140150
Omega 3s (mg)
(%RDI)
28
(2%)
39
(2%)
395
(25%)
Omega 6s (mg)230503227037841
Omega 3 to Omega 6 Ratio ()000.01
Omega 6 to Omega 3 Ratio ()823.21823.2195.92
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~0
14:0 (mg)25350
15:0 (mg)00~
16:0 (mg)221030947910
17:0 (mg)2028~
18:0 (mg)169023664967
20:0 (mg)115161521
22:0 (mg)320448107
24:0 (mg)7510580
Monosaturated Fats (mg)185282593935886
14:1 (mg)00~
15:1 (mg)00~
16:1 undifferentiated (mg)2028158
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)1521~
18:1 undifferentiated (mg)183802573235393
18:1 c (mg)~~~
18:1 t (mg)~~0
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)85119186
22:1 undifferentiated (mg)294198
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0053
Polyunsaturated Fats (mg)231373239238237
18:2 undifferentiated (mg)230503227037841
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)6084395
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)14200
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)00~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)14200
21:5 (mg)00~
22:4 (mg)00~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~0
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)534747.6~
Stigmasterol (mg)~~33
Campesterol (mg)~~79.5
Beta-sitosterol (mg)~~348
Amino Acids
Food ##1#2#3
Weight (g)100140150
Betaine (mg)35501
Tryptophan (mg)
(%RDI)
348
(124%)
487
(174%)
495
(177%)
Threonine (mg)
(%RDI)
928
(88%)
1299
(124%)
1095
(104%)
Isoleucine (mg)
(%RDI)
1139
(81%)
1595
(114%)
1125
(80%)
Leucine (mg)
(%RDI)
1659
(61%)
2323
(85%)
2250
(82%)
Lysine (mg)
(%RDI)
937
(45%)
1312
(62%)
975
(46%)
Methionine (mg)
(%RDI)
494
(68%)
692
(95%)
1320
(181%)
Cystine (mg)
(%RDI)
451
(157%)
631
(220%)
660
(230%)
Phenylalanine (mg)
(%RDI)
1169
(134%)
1637
(187%)
1410
(161%)
Tyrosine (mg)
(%RDI)
666
(76%)
932
(107%)
1185
(135%)
Valine (mg)
(%RDI)
1315
(72%)
1841
(101%)
1470
(81%)
Arginine (mg)240333644875
Histidine (mg)
(%RDI)
632
(90%)
885
(126%)
825
(118%)
Alanine (mg)111715641485
Aspartic acid (mg)244634243105
Glutamic acid (mg)557978116900
Glycine (mg)146120451635
Proline (mg)118216551560
Serine (mg)107515051800
Hydroxyproline (mg)~~0
Feedback